Saturday, September 23, 2017

Partner WOD:
Hold My Protein Shake…It’s GO Time!
9-Minute AMRAP
3 Minutes
– Box Jumps (24/20)
– Partner Holds Front Rack (95/65)
3 Minutes
– Pull-ups
– Partner Holds Tricep-extension On Box
3 Minutes
– Shoulder-to-overhead
– Partner Holds Bar Hang

Many of our athletes are competing in Partner Festivus this fall – so let’s go ahead and try out one of the workouts! If you enjoy it, maybe grab a partner and register for Festivus!

On 3-2-1-GO one Athlete will get into position with a static, standing, front-rack hold of the barbell. The partner will then begin box jumps. Box jumps cannot be performed unless the partner is in position with the front-rack hold. If the bar lowers below the shoulders the Athletes must switch. Athletes may switch any time and as often as they want during the 3-minute period.

At the 3-minute mark the MC will announce it’s time to switch. One Athlete will get into position for a static tricep-extension hold on the box. The partner will then perform pull-ups if you’re Intermediate or ring rows if you’re Novice or Master. Pull-ups or ring rows cannot be performed unless the partner is in a proper position with the static tricep hold. If the team is in the Intermediate division and one of the Athletes can’t do pull-ups, anytime there is a switch between the tricep hold and the pull-up, the Athlete who cannot do pull-ups must at least try to get one before switching back to the tricep hold. The Athlete doing pull-ups or ring rows may stop, get out of position and then regrip, reposition and begin reps again as long as their partner in the tricep hold doesn’t lose position. Athletes may switch any time and as often as they want during the 3-minute period.

At the 6-minute mark the MC will announce it’s time to switch. One Athlete will get into position static hanging from a pull-up bar with no part of the body touching the ground. The partner will then begin shoulder-to-overhead (S2OH). The partner doing S20H may get the barbell in the front rack position while the other Athlete gets into position for the static hang but S2OH reps cannot be performed unless the partner is static hanging from a bar. If the partner hanging drops from the bar the Athletes must switch. The partner hanging may adjust grip or even switch grips as long as they don’t drop and no part of the body other than their hands touch any part of the equipment. Athletes may switch any time and as often as they want during the 3-minute period.